HIIT (High Intensity Interval Training) to lose weight:
While the debate about the best way to lose weight rages on (probably until the end of time), we would like to highlight the greatness of high intensity interval training for it’s fitness & weight loss benefits.
In a comparison between one group doing 4-6 30-second treadmill sprints (with 4-6 minutes of rest in between each), and the other group doing 30-60 minutes of steady-state cardio. After 6 weeks of training, the subjects doing the intervals had lost more fat. READ: 4-6 30-second sprints burns more fat than 60 minutes of incline treadmill walking. (University of Western Ontario)
Additionally, there are a handful of reliable studies (by Laval University, East Tennessee State University, Baylor College of Medicine, and the University of New South Wales) that also prove that shorter, high-intensity cardio sessions result in greater fat loss over time than longer, low-intensity sessions.
Woo-hoo! So now that we know HIIT Workouts are great for losing weight, how should you get started?
- Check out (and subscribe to!) our HIIT Training Plan page for tons HIIT workouts & new HIIT workouts every week
- Incorporate one HIIT workout into your usual exercise routine each week
- Switch from steady-state cardio workouts to interval workouts
HIIT Workouts to Lose Weight:
Walking: Repeat 10 times (30 minute workout) total
- Work Interval: 2 minutes, Walk at 90% effort / 5.0-5.5 mph on the treadmill
- Rest Interval: 1 minute, Walk at 60% effort / 4.0-4.5 mph on the treadmill
Running: Repeat as many times as possible in 10 minutes
- Work Interval: 100m sprint
- Rest Interval: 200m easy jog
Swimming: Repeat 10 times (1000m total)
- Work Interval: 50m freestyle sprint
- Rest Interval: 50m easy breast stroke
Cycling: Repeat 15 times (30 minutes total)
- Work Interval: 90 seconds max effort pedaling
- Rest Interval: 30 seconds easy pedaling
Rowing: Repeat 8 times (4000m row) total
- Work Interval: 500m, 90% effort
- Rest Interval: 500m, 60% effort
Bodyweight: Repeat 5 times
- Work Interval: 10 Burpees + 10 Jump Squats + 10 Push Ups
- Rest Interval: 30 seconds stretching
Weightlifting: Repeat 5 times
- Work Interval: 10 Back Squats + 10 Barbell Rows
- Rest Interval: 30 seconds plank
Specialized HIIT Methods:
1) Turbulence Training:
8 reps of weight training alternated with 1-2 minute high intensity cardio, for 45 minutes maximum.
2) Tabata Method:
Each “set” is 30 seconds long, and consists of 20 seconds work alternated with 10 seconds rest. Repeat sets eight times for a total of four minutes. For Tabata “rest” sets you stop moving completely, unlike the rest sets in other HIIT workouts, which are low-intensity but you continue moving.
3) Power Intervals:
90 seconds work alternated with 30 seconds rest, usually used for cardio activities such as running, walking, rowing, swimming, etc. Use maximum effort in the work sets, then 50% effort for the rest sets.
Hungry for more HIIT Workout ideas? Check out this HIIT Training Plan created by the Cody team, and subscribe for new HIIT workouts every week.